Ballet Stretches For Inner Thighs

Ballet stretches can help you to increase your range of motion and flexibility, which will help you execute your ballet movements gracefully. Stretching exercises also reduce your risk of injury while you are dancing. Stretching your inner thighs, or adductor muscles, can help you to perform lower pliés and higher leg lifts. These muscles also help you to close in fifth position and elongate all movements in second position.

Butterfly Stretch

The butterfly stretch will stretch both of your inner thighs at the same time. Sit on the floor and place the soles of your feet together allowing your knees to come apart and drop to the floor. You should be able to feel the stretch on your inner thighs. If you need to increase this stretch, place a hand on each knee and slowly push them closer to the floor. If you need to stretch further, bring the soles of your feet closer to your body before pushing your knees down.

Variation

If you find the butterfly stretch too intense, you could stretch one thigh at a time. Sit on the floor with both legs out in front of you. This time bend one knee, placing the sole of the foot against the inner thigh of the outstretched leg. Allow the knee of your bent leg to lower to the floor and feel the stretch in your adductor muscle. If you need to increase the stretch, you can move your foot higher up your thigh and press down on your knee as with the butterfly stretch. You can also place your foot on top of the opposite thigh, allowing the knee to drop to the floor and increasing the stretch further.

Barre Stretch

You can use the barre to stretch your inner thigh muscles one at a time. To begin, stand side on to the barre in second position. From here, lift your closest leg and rest the heel on top of the barre. If this stretch is enough for you, hold the position ensuring that your feet remain turned out and your back is straight. If you need to take the stretch further, hold the barre with your inside hand, reach your outside arm up and over your head and slowly bend towards the stretching side. Allow the ribs on your non stretching side to expand as you do this to facilitate the movement. Ensure that you are facing forward and your chest is lifted throughout this stretch.

Tips

Ensure that your body is properly warmed up before attempting any stretching exercises. Allow your body to settle into a stretch, and adapt your position if you need to take it further. Your body will become more flexible over time, and you can develop your stretch to reflect this. Always ease off if a stretch becomes uncomfortable at any point.